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April 21st, 2014

4/21/2014

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COMPETITORS

Strength:
  • Strict Press - 8x3

Conditioning:
  • AMRAP 15 - 9-7-5 of: Ground to overhead/Muscle-ups
    *400m Run after each entire round of 9s + 7s + 5s
    *RX'd - 165/115# / Scaled - 135/95# or 115/80#*

Skill/Mobility:
  • AMRAP 10 - 1 Mile run, then CTB for max reps in remaining time

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *10 Mins*


GPP

Strength:
  • Bench Press - 8x3

Conditioning:
  • AMRAP 20 -
    • (L1) 21-15-9 of: Ground to overhead/Pull-ups/Ring dips
      *500m Run after each individual set of 21s, 15s, & 9s
    • (L2) 12-9-6 of: Ground to overhead/Pull-ups/Ring dips
      *300m Run after each individual set of 12s, 9s, & 6s
    *RX'd - 115/80# / Scaled - 95/65#, 80/55#, or 65/45#*

Skill/Mobility:

  • AMRAP 10 -
    • (L1) 25 Double-unders/5 Wall walks
    • (L2) 10 Double-unders/2 Wall walks

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
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